by Nikole Gessler | Mar 1, 2020 | WODs
WORKOUT “DOUBLE AMRAP” AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* -Rest 2:00- AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows (35/20)|(20/10)* *Renegade Row = Row L + Row R + Push-Up (Score is Rounds + Reps) Goal –...
by Nikole Gessler | Feb 29, 2020 | WODs
PARTNER WORKOUT IN TEAMS OF 2… 18 ROUNDS FOR TIME 4 Burpees Over the Bar 6 Hang Power Clean (165/115)|(115/75) 100m Run *P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds. (Score is Time) Goal – Move FAST on...
by Nikole Gessler | Feb 28, 2020 | WODs
WORKOUT AMRAP x 18 MINUTES 20 Box Jumps (24/20) 20 “Lunge” WallBall Shots (14/10)|(10/8)* *Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed. (Score is Rounds + Reps) Goal* – New movement today...
by Nikole Gessler | Feb 27, 2020 | WODs
EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – 12/10 Cal Bike (Moderate Effort) MIN 2 – 5 Tempo Strict Pull-Ups (1111) (No Measure) WORKOUT EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch (AHAP)* MIN 2 – 20 DB Goblet Squat (AHAP) MIN 3 – Max...
by Nikole Gessler | Feb 26, 2020 | WODs
WORKOUT 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the...
by Nikole Gessler | Feb 25, 2020 | WODs
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) WORKOUT AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats (Score is Reps) Goal –...
